Wynn Gym

Got stuck here for another night last when my connecting flight was delayed.  Huge bummer.

Kettlebell Warmup

7's Dumbell WOD

5 rounds

7 Deadlifts @45lb dumbells
7 Hang Squat Cleans @45 dumbells
7 Push Press @45lbs dumbells
7 Burpees

12:10

Splits
rd1 - 1:49
rd 2 - 2:31
rd 3 - 2:38
rd 4 - 3:01
rd 5 -2:20


Compare to 9/28/2011

http://johnnycrossfit10.blogspot.com/2011/09/dumbell-wod.html

Back on track

The CrossFit gym in Vegas was closed all weekend for a competitor Cert.  Dennis and I drove over to Crossfit max effort. They don't post the wod so it's always a surprise.

Strong warmup 

Wod 

3-6-9-12

Back squats @245

Box Jumps @30inches

All good except lost focus in round of 12 and cracked my shin on the box. 

Crossfit Max Effort

Craic connection in Vegas, Rob Potash, Dennis Mahoney and Daniel White.  Dan had to drop out but we were still 3 strong.   

First off Max Effort is massive and absolutely first class.  Nice reception area, break room, cubbies and locker room. 

Coaching was first rate.  In fact the class had two coaches.  

Warm up 

400m

Line drills 

Skill work on push press and T2B

5 rounds 

15 push press@95lbs

200m run

15 t2b

200m run

19:04

Moved through consistently but I was completely dragging.   Lack of sleep and food is taking its toll. Really drained. 

Trip to MSP tonight and back to Vegas tomorrow.  Looking forward down time this weekend. 

Rowing intervals

Rowing intervals

Rest is 1x1
4x250m. 48, 48.3, 48, 50.6
4x500m 1:47, 1:44, 145.7, 1:49.9
2x1000 3:54, 3:48.3
4x250m 49.4, 49, 46.4, 51.9

This wod was pretty brutal and shows that my engine needs work. I'm hoping these weekly rowing sessions help do the trick.

The rest periods weren't absolutely exact 1:1 as Dennis and I were switching off.

We got up before the sun to get this workout in before the SFDC management session in Vegas at the Wynn.

Here is a shot of the sun finally getting up:

Travel Day

Headed to Vegas for 7 days of executive meetings.   There should be some kind of law about how long it is either ethically or morally allowed for a business to keep its employees in Vegas.   Since they instituted the new rules regarding phones I have taken the opportunity to snap a few shots.   Here are a few flying over Lake Mead.

Masters Testing Wod

Masters test

10 min to get

50 t2b

1 rep max C&J's

25 reps

185lbs

15 reps

205lbs

10teps

215reps

Failed at 225

20 rep back squat

Warm up 

10@215

5@230

5@230

20@230 

Got more in me on this. I was just dizzy.

Always important to spread the PR around and not always focus on the pr magnets.  So today we are highlighting the letters EAR.

Clear Winter Day

8am group of the old guys.   Anthony, Dennis and EricKlein.  Rob Potash joined us after he finished with the 7am crew.  He is in Jarrod's personal training possee but  honors us with his presence.

The Wod as programmed is pretty bad-ass.  I scaled it down to 165lb from the prescribed 185)

Moonrise Kingdom

4 rounds of:

12 Chest to Bar Pull-ups

9 Deadlifts (185, 135#) @165lbs

6 Hang Power Cleans (185, 135#) @165lbs

3 Shoulder to Overhead (185, 135#) @165lbs

14:02

Muscle-Ups

5x (3-5)

4,5,5,5,3

We worked in pairs for this wod and ran two heats.  Dennis was my partner
10 min amrap
5 pull-ups
10 Push-ups
15 air squats

12 rounds  Felt amazing the first 2-3 rounds and then fatigue set in.